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T high intensity interval training workouts composed of short bursts of energy 20 seconds followed by short rest time 10 seconds , completed for 8 rounds. Tabatas are really great to get your heart rate going and if you are short on time! The first tabata is 20 seconds of situps, followed by 10 seconds of hollow-body rocks, repeated 8 times. If you are unfamiliar with hollow-body rocks, check out this short video.

Make sure you stay in the hollow position while rocking, it really engages your core. After the first tabata is done you can rest for 2 minutes, or shorter or longer if you prefer. After your rest, start the second tabata — 20 seconds of a plank hold followed by 10 seconds of a superman hold making sure you stay in the hold position for all 10 seconds , repeated 8 times. I want to to thank you for this very good read!! I definitely loved every little bit of it.

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10-Minute Tabata Workout for Abs.

Your email address will not be published. Recipe Rating. As a weight loss tactic, Tabata is a great tool. Heels High:. Leg Raises:.

5 Best Abs and Core Exercises — Over 40 Shred Nation

Letting your legs hang off the edge will increase your range of motion. Mountain Climber:. To increase the intensity, pick up the speed and jump your feet forward as you alternate legs. Russian Twists:. Dumbbell Hip Thrusts:. And please be sure to check out my 6 week program that starts Sept.

TABATA ABS WORKOUT

Sign up now! Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email. View Larger Image. Cautions About Tabata Training: Tabata training is not for beginners. Tabata training is best for advanced exercisers who are comfortable with high-intensity exercise.

Tabata Trio for Abs and Core Workout

The intensity accumulates, peaking near the end. If you go all out during the high intensity intervals, the 4-minute cycle will feel like the longest, most uncomfortable 4 minutes of your life. It may be too intense for some people.

This would include working your way up to the intensity and duration. Also make sure you completely warm up before you start into your Tabata routine. Four minutes of the same exercise, even with rests in between, can get monotonous and quickly fatigue your muscles.

Make sure you keep the proper posture and technique to avoid injury.

Heels High: Lie on your back with your arms by your side and legs straight and slightly off the ground. Bring your knees toward your chest, and subsequently push your heels upward in a straight line.

Tabata Trio for Abs and Core Workout 12 min

When pushing your heels upward, attempt to keep your legs straight and perpendicular to the ground. While maintaining control, lower your legs back to the starting position before beginning the next step. Keep your legs as straight as possible. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position.

Keeping your arms straight, alternate bending your knees and bringing them forward as close to your hands as possible.

20-Minute Tabata Core Workout

Focus on maintaining a flat back throughout the movement. Hold the weight with both hands at waist-level. Twist to transfer the weight to one side of the body, lowering yourself to just above the ground. Continue the twisting motion to each side for time. Grab the dumbbells with a shoulder-width overhand grip and hold them securely in place. Brace core and press your heels into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. There will be tons more metabolism-revving workouts like this one! It has everything you need to know about the challenge! Share this with a friend!